Balance exercises are one of the elements of physical fitness. Not only maintain balance, but balance training can also improve coordination and body strength to allow you to move freely and stably. It can even reduce the risk of falling and make it easier for you to carry out daily activities.
Effective balance exercises
Balance exercises engage the core muscles, lower back, and legs. Here are some balance exercises you can try:
1. Swing one leg forward
In doing this exercise, you must stand with your legs spread apart. Then, hold your weight with your left leg and swing your right leg straight ahead. Hold for 30 seconds, then slowly lower your right leg. Repeat on the different sides of the shank, with each side doing this exercise 5-10 times.
2. Standing on one leg
Stand straight, then lift your right thigh and hold for 15 seconds. Maintain good posture in which your spine, neck, and head are aligned so that you are only standing on one leg. Do this a few times, and repeat on the different side.
3. Walking with objects overhead
You can put a thing on your head, such as a book. Then, walk straight, maintaining your posture and balance so that the book doesn’t fall. You can also zigzag and circle or move backward to make it even more challenging.
4. Walk in a straight line
Use a marker, such as chalk, to draw a line to follow. Stand straight, and place your arms by your sides. Then, step your right foot in a straight line so that your heel touches your left toe and vice versa. Do it slowly and keep looking forward. Walk at least 5-20 steps.
5. Lift one leg back
Stand straight with your feet close together. Then, look at the focal point on the floor and slowly lower your body while lifting your left leg. Place most of your body weight on your right leg. Keep your spine straight, and extend your hands to the floor. Hold for a few seconds, then lift your body back up and slowly lower your left leg. Repeat on the other side, and do it at least eight times on each side. To make it more challenging, you can do it while holding dumbbells.
6. Clap your hands under the raised thighs
Stand up straight, then lift your right thigh. Tighten your chest, and lower your body while clapping your hands under your thighs. Then, lift yourself back up and clap your hands above your head. Lower the leg, and repeat on the other side. Do this exercise at least 12 times.
7. Holding the body with one hand
Position yourself like a plank with your body raised and supported by both hands. Keep your hips in a stable position. Then, hold the body with your left hand while your right-hand moves forward and sideways. Once done, lower your right hand back to the floor and repeat on the other side.
8. Using a stability ball
To add variety to your workout, you can use a stability ball. Place your elbows and forearms on the ball as if you would do a plank. Also, position your knees and toes on the floor. Then, lift your knees so that your shoulders and hips are parallel. Hold this position for 3 seconds, and lower your knees back to the floor. Repeat several times.
You can do balance exercises daily or whenever you like. However, the elderly are advised to exercise 3 times a week with safe movements for their age.
The benefit of practicing balance is to prevent injury during exercise. If you have back pain, balance exercises are also good to help the healing process.
Doing this exercise may be difficult at first. However, if you do it regularly and consistently, you will get used to it and do it easily. When you are proficient, you can vary the exercises to be more enjoyable.
Tai chi and yoga can also be good balance exercises for you to try. This exercise has a relaxing effect on the body, but make sure an instructor accompanies you, so you don’t make mistakes.
